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Natural Bodybuilding Workouts This is the Split that I am currently using. I start on Monday of each week. I like this program because it allows me alot of recuperation time. I have seen good gains on this routine.
- Day 1
Chest Triceps
Day 2 Back Biceps Forearms
Day 3 Rest
Day 4 Hams Quads
Day 5 Shoulders Traps Calves
Days 6&7 Rest This is the workout I was using before I started the previous workout. HIT is not the word for it. It will kick your ass... Won't stimulate enough fibers huh... ok, you try it!
I did each workout five days apart... yes, five days. I didn't get fat and gained over 10 lbs. Of course, I didn't get tested, so I can't tell you how much was muscle, but I sure got a hell of alot stronger.
- Workout A
- Deads
- Mil Press
- Calf Raise
- Workout B
- Squat
- Bench
- Pulldowns or Low Rows
- Workout 3, HIT/Power Variation (what I am currently using)
- Chest/Shoulders/Tris
- Weighted Dips x 3 sets
- Bench Press x 3 sets
- Legs
- Squats x 3-4 sets
- Leg Press x 2 sets
- Stiff Leg Dead or Leg Curls x 2-3 sets
- Standing Calf Raises x 3 sets
- Seated Calf Raises x 2-3 sets
- Back/Bis/Forearms
- Chins x 3 sets
- Bent Rows x 3-4 sets
- Low Rows or 1 arm DB Rows x 2-4 sets
- Wrist Curls x 2-3 sets
I'm not naming my weights or rep schemes. That's something you should work out based on your preference/body's tolerance. Get your diet right, lift and grow!
I train abs every other day. There are too many ab exercises to name. The two I use most and consider most effective are the crunch and the leg raise.
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